Fri., Oct. 30, 2015

Friday Workout of the Day

A.
Three sets of:

Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:

Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

CW: 28 Squats, 29, 30, 33

LW: 23 Squats, 21, 22, 26

Thurs., Oct. 29, 2015 (LW only)

Thursday Workout of the Day

In front of a clock set for 12 minutes:

1 min. of Box Jumps

1 min. of Summo Deadlift High Pulls

2  min. of Box Jumps

2 min. of Summo Deadlift High Pulls

3 min. of Box Jumps

3 min. of Summo Deadlift High Pulls

LW: 18, 17; 30, 28, 41, 37

Tues., Oct. 27, 2015

Tuesday WOD

In 25 mins., complete AMRAP:

50 Wall Ball Shots Thrusters (15# DB's)

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

100 Meter Run with Partner….-->> 100 meter row

CW: Did half of everything required (except the row (did 100 mtr), and did it 3 Rounds plus Thrusters, KBS, and Burpees

LW: I did 1 complete round (did not halve) plus Thrusters, KBS ad 26 Burpees. HOWEVER, while writing this, I just realized I forgot to do the rowing (did not see it on the sheet while in the basement). NED!!

Comments:

We kind of goofed this up - well, I did - but it was a good WOD, as I am exhausted and I know I will be more sore tomorrow than I already am.

Mon., Oct. 26, 2015

Monday WOD

 Sumo deadlift 5-5-5-5-5 reps

CW:135#, 145, 155, 165, 180

LW: 95#, 95, 100, 105, 110 

Bench press 5-5-5-5-5 reps

CW: 105#, 115, 130, 140, 150 (4)

LW: 75#, 80, 80, 80, 80

Fri., Oct. 23, 2015

Friday Workout of the Day

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters
10 Thrusters

CW: 3 Rds., 65# Thrusters

LW: 3 Rds., 45# Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Jumping Lunges
20/15 Hand-Release Push-Ups

CW: 4 Rds. (ugly form!)

LW: 4 Rds. (ugly form from knee sit-ups!!)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps
10 Push Press

CW: 3 Rds.plus 20 BJ's (35# DB PP's)

LW: 3 Rds. plus 4 BJ's (used lowest box, 45# Bar for PP's)

Thurs., Oct. 22, 2015

Thursday Workout of the Day

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

CW: 45# plates for Farmers Walk

LW: 35# plates for Farmers Walk

B.
In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows
400 Meter Run

CW: 20:28 (20# DB's for Ren. Rows)

LW: 19:29 (15# DB for Ren. Rows) - had to run up and down the basement stairs to do the run outside. 

Tues., Oct. 20, 2015

Tuesday Workout of the Day

A.
Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 21 (20# DB's)

LW: 23 (15# DB's)

Mon.,Oct. 19, 2015

WOD:

Complete 4 sets of the following for times:

500 meter Row
Bike .8 miles
30 Push-ups

CW: 6:44, 6:32, 6:38, 6:19
LW: 9:17 (rode 1.5  miles by mistake!), 7:22, 7:08, 7:09

Fri., Oct. 16, 2015

Fri. WOD:

Row 5,000 meters

CW: 22:48
LW: 25:23

Thurs., Oct. 15, 2015

Thursday Workout of the Day

A.
Four sets of:

Bench Press x 8-10 reps @ 20X1…115?
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0…supine?
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 115# BP

LW: 65# BP

B.
Three rounds for time of:

10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

CW: 10:24 (35# DB PP

LW: 14:10 (45# bar PP, had to run up and down basemet steps for the run each round. Maybe took up an extra 90 sec.??)

Tues., Oct. 13, 2015

WOD Workout of the Day

A.
Four Sets of:

Deadlift x 6 reps

Rest 45 sec.
Dumbbell Shoulder Press x 8 reps.

Rest 45 sec.

Double-Under Practice x 60 sec.

Rest 45 sec.

CW: 185# DL, 35# DB SP

LW: 95# DL, 20# DB SP, did 21 Front Squats each round instead of DU practice (DU's hurt my shins sometimes)

B.

Three sets for times of:

250 Meter Row

20 Dumbbell Thrusters

20 Kettlebell Swings

Rest 3 mins.

CW: 3:12, 3:08, 3:10 (15# DB Thrusters)

LW: 4:02 (used heavier KB), 3:56 (used lighter KB, as almost dropped heavier one on my head!), 3:37. Used 15# DB for Thrusters.

Mon., Oct. 12, 2015

WOD Workout of the Day

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

CW: 48 + 83 + 74 (did prone push-ups (no count) for Minute 4)

LW: 46 + 79 + 57 + 53 = 235 (used heavier KB and 45# bar for DBPP)

Thurs., Oct. 8, 2015

Thursday WOD

For time:

185-lb. deadlifts, 30 reps…110?
Row 30 calories
95-lb. overhead squats, 30 reps…bar only

CW: 8:07 (110# DL, 45# OHS)

LW: 12:02 (95# DL, 45# OHS)

Wed., Oct. 10, 2015

Wednesday WOD

Complete as many rounds as possible in 30 minutes of:

12 walking-lunge steps
15 GHD sit-ups…on ball
15 hip extensions…on ball
5 muscle-ups… 10 push ups

CW: 12 Rds.

LW: 12 Rds. plus lunges and GHD sit-ups

Tues., Oct. 6, 2015

Tuesday Workout of the Day

A.
Every 2 minutes, for 32 minutes (4 sets) of: -3 sets

Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110 - supine
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

CW: 115# BS, 30# DB Presses

LW: 95# BS, 20# DB Presses

B.
Against an 8-minute running clock, for max reps:

Row 1000 750 Meters
Wall Ball Shots (20/12 lbs)---Dumbbell Thrusters (20)

CW: 1 Round plus 750 M. Row (15# DB Thrusters)

LW: 1 Round plus 345 M. Row (15# DB Thrusters)

Mon., Oct. 5, 2015

WOD:

A.
Three Sets of :

Romanian Deadlifts x8 reps.
Rest 60 sec.
Turkish Get-ups x2 reps each arm
Rest 60 sec.
Double-Under Practice for 60 secs.

B.
For Time:

Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

CW: 19:05 (35# DB's for Push Presses)
LW: 20:40 (bar for Push Presses)

Fri., Oct. 2, 2015

Friday Workout of the Day

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

LW: 15# DB

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

CW: 4 Rds. plus 46 Single Jumps (Did 50 singles instead of 20 DU's)

LW: 3 Rds. plus 10 DU's 

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (pushup, left row, pushup, right row, up….thruster)
10 Box Jumps (24″/20″)

CW: 2 Rds.

LW: 2 Rds. plus 3 MM's

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

CW: 6 Rds.

LW: 6 Rds. plus 2 T to B

Thurs., Oct. 1, 2015

Thursday WOD

"Fran"

21-15-9 reps for time of:

95-lb. thrusters
Pull-ups   ­-> Supine-pullups

CW: 8:00, 65# Thrusters

LW: 8:18, 45# Thrusters